If you want to practice the soleus muscle of the calf, you can also squat with weight. The difference is that the foot pad is the toe. The quantity is the same as above.
Leg muscle training
Squat back of quadriceps femoris
Starting posture
Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and shoulder it behind your neck. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
Action process
Kneel and squat down to the upper thigh parallel or slightly below the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method
Exhale when squatting, and inhale when standing up.
Pay attention to key points
During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
Squat forward of quadriceps femoris
Starting posture
Stand in front of the squat rack, bend your knees, put your hands on your chest and shoulders and hold the barbell on the squat rack. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
Action process
Kneel and squat down to the upper thigh parallel or slightly below the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method
Exhale when squatting, and inhale when standing up.
Pay attention to key points
During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
Leg lifting with quadriceps femoris
Starting posture
Lie on your back on the bottom plate of the "leg support", curl up your legs, and let the whole sole stand against the bottom surface of the weighting plate.
Action process
Push your legs up until they are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.
Breathing method
Inhale when pedaling hard, and exhale when descending.
Pay attention to key points
When lying on your back, your hips are just below the center of the load-bearing plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
Leg flexion and extension of quadriceps femoris
Starting posture
Sit on an autocratic bench, add a barbell piece with the required weight to the other side of the roller, hook the roller with your feet, and make a 90-degree angle between your calf and thigh.
Action process
The legs forcibly contract the quadriceps femoris, straighten the knee joint, and make the calf straight up. Hold still for one second, lower your calf and repeat the above actions.
Breathing method
Inhale when pedaling hard, and exhale when descending.
Biceps femoris vertical leg bending
Starting posture
Standing on a tall wooden block or low stool, one foot is tied with a dumbbell, which naturally hangs directly outside the wooden block, the other leg supports the weight, and one or two hands hold the wall or batten.
Action process
Bend your knees, bend your calves back as far as possible, rest for a second, and try to contract your biceps. Naturally lower the calf to its original position. Repeat.
Breathing method
Inhale when the calf is bent and exhale when it is drooping.
Pay attention to key points
Don't let your thighs swing back and forth when bending your calves.
Biceps femoris prone leg flexion.
Starting posture
Lie prone on a special bench, hook your ankles under the roller, and add a barbell piece with the required weight on the other side of the roller.
Action process
Bend your knees, bend your calves backwards, and try to contract your biceps when you reach the highest point. Hold still for one second, straighten your calf to its original position, and repeat.
Breathing method
Inhale when bending the calf and exhale when lowering it.
Pay attention to key points
When bending the calf, the thigh is flat on the stool surface. If you don't have a special bent leg bench, you can lie on an ordinary bench with dumbbells and barbells.
If you still want to improve your bounce, keep practicing touching the heights. When jumping, try to keep the heel off the ground and stimulate the achilles tendon and deep muscles to the greatest extent. The development of biceps and achilles tendon directly determines your jumping height. This is the key to jump training.
No matter how you practice, perseverance is the key. After scientific and systematic training, I believe that your ability to resist, coordinate and dominate your body can all go up a big step. With your qualifications, you should really try to be a center with flexible steps and comprehensive skills, who can rule the basket. I hope you can succeed!
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